sheathing exercises to make your abs at home

sheathing exercises to make your abs at home

The year gradually begins to move towards the beautiful days, with them, the beach, swimming, and the belly in the air. For this or any other reasons, many of us want to work a minimum on our Summer Body. With him, our abs. To have concrete abs this summer, then start your sports training now, thanks to the exercises that we propose below.

Sheathing, what is it and why do it?

Sheathing, also called "Core Stability" in English, is a way to work your deep and superficial muscles through a series of simple exercises. The sheathing is a type of exercise that allows you to work your muscles, but also your balance. These are excellent exercises for many sports practices. Sheathing enhances your power and performance.

During cladding, all the muscles are contracted, and this one does not only work on the abdominals. The sheathing also helps you to strengthen your lower back and the trunk of your body in general, for a better distribution of your power.

The work of the abs, attention to the back!

back pain when doing abs

When you work your abs, you will have to watch out for bad postures or an imbalance between your abdominal muscles and your lower back muscles. Indeed, it regularly happens that working your abs hurts your back. To avoid this, always start with unloaded lenses. Check your posture carefully when performing the exercises and also work your back muscles.

In the case of sheathing, the advantage is that you will globally work your muscles. In this way, you will strengthen your back at the same time as your belly. Plank sheathing is also one of the exercises recommended to avoid back pain in the future, and dynamic sheathing is ideal to avoid digging into your back if you are already suffering.

Our cladding exercises to do your abs at home

To work your abs at home, there's nothing like composing a series of exercises that you can repeat regularly. To help you, the Modern Gentleman shows you today 4 exercises and 8 variations to find your abdominal routine!

The plank and its 8 variations for the cladding of your abs

plank sheathing variation abdominal exercise

Among the sheathing exercises that are best known for the abs, we find in particular the plank and its many derivatives. The advantage of these exercises is that they effectively work your trunk: abs and lumbar, but also many other parts of your body:

Abdo plank with outstretched arms

plank with outstretched arms

This is the most common and known form of exercise.

Facing the ground, arms outstretched and legs outstretched, you will contract all of your muscles to the extremities, making sure to keep your back straight.

You want to hold the position for as long as possible.

You can also do a series of 30 seconds, 1 minute, 2 minutes… Depending on your performance.

commando board Abdo sheathing

commando board

In the same way as the stretched arms plank, you will place yourself facing the ground, your body stretched, but this time, your arms will not be stretched straight in front of you: you will be on your elbows. Your goal will again be to hold out as long as possible.

To make the exercise more complex, you can also alternate between an outstretched arm and commando.

plank leg lift abdo sheathing

Plank one arm off OR one foot off

Always facing the ground, this exercise allows you to make your plank with outstretched arms or commando a little more complex. Indeed, in addition to being in the sheathing, you will seek to extend one of your arms in front of you. It can also consist of lifting one of your legs. You can thus perform sets of 15, 20, or 30 depending on your performance.

plank hand lift leg lift abdominal sheathing

Plank with one arm AND one leg lifted

In this exercise, the sheathing is made a little more difficult. The goal will be to lift one arm AND one leg. You will therefore position yourself differently: initially on all fours, both hands, and both knees on the ground. Then, you will seek to raise your left hand and right leg at the same time (and vice versa). You don't have to have them touching for the exercise to work!

plank posed knee abdo sheathing

Alternating knee-down plank

In the case of this type of cladding, you will also need to position yourself on your knees and not on a plank. The exercise will consist of lifting your knee backward, or even to the side. And this by alternating your legs, either each time or after a series of 15, 20, 30...